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Pan Fired Fish

A quick and healthy fish dish paired with vibrant pineapple salsa that’s perfect for busy family meals.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Healthy
Calories: 300
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 4 fillets fish fillets (such as cod or tilapia, about 5 ounces each) Mild white fish works best for this recipe.
  • 1/3 cup rice flour or all-purpose flour For a light, crisp crust (rice flour is gluten-free!).
  • 2 tablespoons unsalted butter Adds richness; use olive oil for a healthier fat.
  • 1 tablespoon avocado oil or organic canola oil A high smoke point oil necessary for frying.
  • ½ teaspoon salt Enhance flavors.
  • to taste Freshly ground pepper Add a subtle kick.
  • 1 cup purchased Pineapple Salsa (preferably refrigerated) or Caper Sauce Quick flavor boost; homemade caper sauce can add a gourmet touch.

Method
 

Preparation
  1. Lay fish on a work surface or plate. Sprinkle on both sides with salt and pepper.
  2. Place rice flour in a shallow dish. Dredge the fish in the flour, shaking to remove the excess.
Cooking
  1. Melt butter in a large heavy skillet over medium-high heat. Add oil, ensuring it’s hot before adding the fish.
  2. Carefully add fish fillets to the heated skillet. Cook for 1 to 3 minutes.
  3. Once golden on the bottom, flip the fish and continue cooking until opaque all the way through.
Serving
  1. Serve immediately with pineapple salsa.

Notes

Leftovers can be stored tightly covered in the refrigerator for up to 2 days. You can freeze the cooked fish for up to 2 months. Use a splatter screen to minimize mess while frying. Experiment with different salsas for varying flavors.